golf exercises for power

Golf Exercises for Power

As much as we want to be Rory Mcllroy in our golf swings, we are not. If you’re lacking power behind your shots, you are in the right place.

Did you know you can improve your drive distance with a few simple golf exercises for power?

In this post, we are going to look at 10 simple yet very effective exercises that will improve your core stability, hip movement, and shoulder strength.

All resulting in a more powerful swing to cover the distance you want.

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The Necessity of Exercises for a Powerful Golf Swing

Golf might look like a calm sport when you enjoy it as a spectator. And it is. But the thing is, there are things of more importance than the golf clubs or how elegantly you look at the horizon as your golf ball goes flying.

Without a proper workout routine, it will be very hard for you to grasp the fineness golf has to offer. Achieving powerful swings is one of the first steps to improve your overall performance for the sport. And you can only do with the golf exercises for distance we have for you.

Without further ado, let’s get right into the exercises.

1. Rotational Medicine Ball Throw

If you’re not going to the gym and you don’t have a medicine ball, we suggest getting one for your home workouts. Because the rotational medicine ball throw is one of the most explosive golf exercises for strength.

When you do it correctly for a few weeks, you will notice a significant improvement in your club swing. The exercise is called a ‘rotational’ medicine ball throw because it works on the rotational movement of your shoulder. And it’s obvious that the big muscles contribute a lot to power shots.

How to Perform

  1. Select a wall in your home or gym and stand perpendicularly, about 3 feet away from it.
  2. Take the medicine ball and get into your swing stance. Hold the ball with two hands and imagine the ball is your club.
  3. Now, swing the ball as hard as you can on the wall and catch it on its way back. Use the combination of both your lower body and upper body to mimic the action of a real swing as well as you can.
  4. Start with 10 reps and increase reps over the weeks for a stronger shoulder and more explosive swing.

2. Alternate Lateral Jump

If you have experience with golf, you would know how much pressure your feet take when you swing the clubhead as hard as you can. It’s a simple conversion of energy. But if your feet are not ready for it, it might affect your drive distance.

Alternate Lateral Jumping is a fantastic way to improve your lower body strength by jumping in the lateral direction. It might take a little getting used to at first, but once you do, you’ll be thanking us.

How to Perform

  1. Stand in your regular squat position and then, stand on one leg.
  2. Start jumping in the direction of your other leg, as far as you can.
  3. Once you land, load back up and jump in the opposite direction.
  4. Continue for about 30 seconds to a minute for each rep.
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3. Bird Dog

With naked eyes, it might not look like one of the golf exercises for power to you. But it is. This exercise helps you build up the coordination between your lower body, your core, and your upper body.

Bird dog may also translate to more precise swings by combining the power of your lower and upper body and maybe hit the 400-yard mark!

How to Perform

  1. Get on your knees first and then the hands, just like a dog.
  2. Extend one leg to the back while doing the same to the opposite arm in the front.
  3. Hold for a few seconds and return to all fours.
  4. Repeat the process with alternating limbs.

4. Band Rotational Pull

Part of the precision in golf swings lies in the transfer of energy. From your hands to the clubhead. From the clubhead to the golf ball. And how well you can rotate your body with the clubhead works as the binding factor.

For this exercise, you’ll need a band. We recommend getting one because it’s one of the best golf exercises for distance. It helps you transfer the maximum energy for your golf swing.

How to Perform

  1. Anchor the band to a point in your home or gym.
  2. Stand perpendicular to the band and bend your keens slightly. Almost a golf stance.
  3. Holding the band’s end with one hand, rotate your upper body as far as you can from the anchor, keeping your feet planted to the ground.
  4. Repeat the same process on the other side.

5. Sword Pull

In the overall equation behind powerful shots, backswing plays a major role. And sword pulls can help you control your backswings in more ways than you would imagine. This is one of the golf exercises for power that mimics the action happening just before you hit the ball from the tee.

How to Perform

  1. Start with the lightest dumbbell you can find and get in your golf stance.
  2. Position the dumbbell on your opposite thigh.
  3. Pull the dumbbell back up while keeping your arms straight, without letting it go further than your head.
  4. Repeat the same process with the other arm.

6. Cable Lawn Mower Pull

This exercise targets a variety of muscle groups that all help in more explosive shots for maximum drive distance. It strengthens your hips, calves, your shoulder, and your arm all at the same time. It’s one of the best golf exercises for strength that you can perform.

So, make sure that you make it a part of your regular gym routine. Oh yes, did we mention that you need a cable machine for this exercise?

How to Perform

  1. Get the pulley to the bottom position and get in your golf stance.
  2. Take the handle with your right hand and get back from the machine, maintaining the stance.
  3. Do what you do with lunges, but pull the cable when you stand up. And release when you sit down.
  4. Keep the rotation of your hips to a minimum. And adjust the intensity and the weight according to your goals.

7. Cable Wood Chop

Another exercise with help from a cable machine. The motion for this one goes from top to bottom, just like it happens when you take a swing with the clubhead. It strengthens your core by repetitive core contractions. You simulate the action of swing, but with a cable machine.

If you do this exercise correctly, it will improve your rotation beyond your imagination. The key is to maintain the correct form and go as hard as you can.

How to Perform

  1. Get the cable pulley to the top position and select the weight you think is right for you.
  2. Grab the handle with both hands, in a way that you would hold a clubhead.
  3. Get some distance from the machine and start pulling the cable from behind your shoulder to across your torso.
  4. Make sure you select the weight correctly. Otherwise, there is a good chance of injuries.

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8. Single Arm Medicine Ball Chest Throw

There are only a few other exercises that work as well as this one for upper body strength. And when it comes to golf exercises for power, any of them hardly beats it. With the rotational motion, you will improve the mobility of your torso along with building shoulder and chest muscles, crucial for a long drive distance.

How to Perform

  1. Get your medicine ball again and stand 3 feet away from a wall while facing it.
  2. Get into your golf stance and hold the ball on your chest level.
  3. Have one arm behind the ball on the corresponding side of the body and another arm to support the weight.
  4. Throw the ball as hard as you can on the wall in front of you. Catch the ball on its way back.

9. Split Squat

Finishing off our list of best golf exercises for distance with a classic. You might’ve performed split squats before, but not for golf. You need to maintain the form very strictly for this one. It will help strengthen your quad and improve the coordination between your hamstring and glutes.

How to Perform

  1. Take two dumbbells and stand in a split stance position.
  2. Without moving your arms, lower your body very slowly, with the heel of your secondary leg (the one on the back) elevated from the floor.
  3. Get back up in an explosive manner.
  4. Repeat the process with opposite legs.

Final Words

If you’ve been looking for golf exercises for power, now you have it. Practice them and master the art of a long drive distance.

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